14 Feb The Heart Knows What It Wants
I suppose I could write about the top three cardio workouts with the third being… sex! Yep, I’ll bet that would get your attention. Or how about something mushy and lovey to do with Valentine’s Day?
Nope. Instead I’d like to awaken you to the amazing gift of your very own heart. I’m going to tell you what it wants from you, what it needs from you.
The heart, as you’ve heard, is a muscle. Hmmmm, right up my alley.
What does that mean to you and me? That means you have got to work that thing out regularly to keep it in good shape!
But first let’s look at how that amazing muscle works to get blood flowing to where your body needs it. Check out this VIDEO here: LOVE YOUR HEART
Oh. My. Gosh. Did you watch it? This is inside of you and it’s keeping you ALIVE! It never stops, even while you sleep! Isn’t it FANTASTIC?!
I will never ever forget the day I learned exactly how the heart works. I believe it helps a person understand more clearly the importance of something by learning how it works and then how to take better care of it.
I know so many people, as I am sure you might too, who have stints, grafts, pacemakers and/or are on blood thinners…or worse. AH! It’s your one and only honey. Let’s look at some ways you can take better care of it and make your heart stronger so it’ll last.
You need to start on the ground floor when you begin to build your cardiovascular foundation. Whether your goals are to strengthen your heart and lungs for endurance (think: marathons or so as not to huff and puff up the stairs) or to lose body fat, there is a specific way to work your body to accomplish these goals.
My clients fill out forms for me and in one category they tell me how “fit” they feel they are in the cardiovascular department. I put them up on my elliptical, usually for only three to four minutes, and then we check out what their heart rate is registering at. That number tells a little story and let’s me know where we need to begin to build it stronger.
Your body uses two things when doing cardio. It uses stored fat and glycogen/sugar for fuel. If your goal is for weight loss, you need to figure out what your fat burn zone (FBZ) is so you can use more fat for your fuel while on the treadmill! Here is the formula to find out what yours is:
– 53 (your age) hush, that’s mine…
167 (Maximum Heart Rate)
Now take MHR (167) and multiply by 60% = 100
Then take MHR (167) and multiply by 85% = 142
So for me to use more body fat for energy while doing cardio OR if I am a starting to build my cardiovascular system, I will keep my heart rate between 100-142.
Do you start building a wall in the middle? Nope. We need to build it up from the base, one brick on top of the other.
Your body acclimates to everything you give it. You do not have to be overweight to have a poor cardiovascular system by the way. However, if you’re feeding it junk, have excess body fat, and weak strength – it’s going to struggle.
So go slow in the beginning. Keep your heart rate on the low to middle range of your numbers. Start there five days a week for 30 minutes and you will see that after a couple weeks you can go just a little faster, a little longer, and build up to 45-60 minutes. Take your breaths deep in through the nose, deep into the belly, below the diaphragm. Exhaling through your mouth. This will help you to oxygenate your blood even more.
Viola! You are gaining strength in your heart and lungs. Now, kick it up a notch, still keeping it in your zone. Then, after a couple more weeks, do some intervals. Five minutes into your walk, pump it up to the top end of the zone for two minutes, back down to five, up to two again, throughout your cardio workout.
I see so many people going “balls to the walls” on the cardio equipment and they wonder why things aren’t moving…as in, off their body. It’s because when you are out of your fat burn zone you will utilize more glycogen for energy instead of fat. That is fine. Nothing wrong with that! You’ll peel off the calories for sure. But what’s your end goal? Marathon? No huffing and puffing going up the stairs? Weight loss? Then go slower and build it up!
So, there you have it. Where your heart and lungs are concerned, that’s how you build it strong friend.
For life-long health and wellness there are THREE major areas to building a strong, healthy, fit you. To learn how to do all three in unison, correctly – so it works, come see me. I help in the top two most important areas to get you the results you want. Check out my website HERE!
1) Nutrition is the number one thing! What you eat can kill you and hurt your heart. And at my studio, it’s first on our agenda!
2) Strength Training/Muscles – My Favorite! You will not just go through motions while I’m looking at people and on my phone… HA! You will walk away from our course with knowledge, habits and skills and fun, fabulous results!!! (Check out some b4/after pics on my Full-Body Fitness Page: https://www.facebook.com/Full-Body-Fitness-302789147236/?ref=bookmarks
It’s 1:1 and I teach you exactly how to do weights and machines correctly for zero injury and massive results.
3) and finally, your Heart (cardiovascular).
Call today, make the commitment to do this for you.